White Pouring Sauce

Serve with vegetables, chicken or fish

Ingredients
››1oz or 25g low‑fat spread
››1oz or 25g flour
››¾ pt or 425ml semi‑skimmed milk
››pinch of salt if desired
››pepper
Method
1. Melt the low‑fat spread in a saucepan.
2. Add the flour and cook over a low heat for 1 minute,
stirring all the time.
3. Remove from the heat and cool slightly.
4. Add the milk, salt and pepper beating all the time.
5. Return to the heat and bring to the boil. Keep stirring.
6. Reduce heat and cook slowly for 5 minutes.

Chicken Soup

Ingredients
››1 teaspoon vegetable oil
››1 pt or 575ml of homemade chicken stock
(page 22) or 1 low‑salt stock cube dissolved
in 1pt or 575ml of boiling water
››2oz or 50g flour
››½ pt or 275ml semi‑skimmed milk
››pinch of salt if desired
››pepper
››1 finely chopped onion

Method
1. Heat the oil in a saucepan.
2. Add the finely chopped onion and fry for 1 minute.
3. Add in the flour and cook for 2 minutes, stirring all the time.
4. Gradually stir in the stock and the milk with the salt and pepper.
5. Bring to the boil and simmer for 15 minutes, keep stirring until thickened.

Scrambled Eggs

Ingredients
››3 eggs
››1 tablespoon vegetable oil
››pinch of salt if desired
››pepper
››4 dessertspoons of semi‑skimmed milk

Method
1. Break the eggs into a shallow bowl and beat well with a fork.
2. Heat the oil in a saucepan then add the milk, pepper and salt.
3. Add the beaten eggs and stir over a moderate heat until mixture is
thick and creamy.
4. Do not cook for too long or it will curdle.
5. Serve on hot toast.

Apple Cake

Serve hot or cold

››8oz or 225g flour
››3oz or 85g margarine
››4oz or 110g sugar
››2 cooking apples
››1 egg, beaten
››a little semi‑skimmed milk
››a little salt

Method
1. Pre‑heat the oven to 190°C or 375°F or Gas Mark 6.
2. Sieve flour and salt into a bowl.
3. Rub in margarine until the mixture looks like breadcrumbs.
4. Peel and chop the apples and add to the flour mixture.
Add the sugar and mix well. Add the beaten egg.
5. If mixture is too dry, add a little milk to make a stiff dough.
6. Put the mixture into a greased sandwich tin and sprinkle with
granulated sugar.
7. Bake in the pre‑heated oven for about 40 minutes until golden brown.

Chicken Tortillas

Serve with low‑fat natural yoghurt or sour cream

Ingredients
››2 chicken fillets
››1 green pepper
››1 red pepper
››1 small onion
››4oz or 100g low‑fat grated cheese
››4 tortilla wraps
››1 tablespoon chilli powder mix
››1 teaspoon vegetable oil
Method
1. Cut the chicken into small strips.
2. Slice the peppers and onions into thin strips.
3. Fry the chicken in the olive oil over a medium heat for 8–10 minutes.
4. Add the chilli powder mix and vegetables.
5. Stir fry for a further 3 minutes until the seasoning mix
coats them thoroughly to make a juicy filling.
6. Heat the tortillas in either:
Oven Pre‑heat the oven to 180°C or Gas Mark 4.
Wrap in tin foil and heat for 15 minutes.
Microwave Place on a plate, cover with cling film and
heat for 1 minute on full power.
7. Place the chicken mix on top of the wrap, sprinkle cheese on
top and roll the tortilla around the filling to make a fajita.
8. Serve with Tossed Green Salad (page 72).

Veggie Burger

Serve with a crunchy mixed salad

Ingredients
››1 leek or onion, finely chopped
››1 clove garlic, crushed
››5 mushrooms, peeled and chopped
››1 carrot, finely chopped
››2 dessertspoons chopped parsley
››5 potatoes, cooked and mashed
››pinch of salt if desired
››pepper
››wholemeal breadcrumbs
››1 dessertspoon of vegetable oil

Method
1. Heat the vegetable oil, add the onion or leek and fry until softened.
2. Add mushrooms, carrot and garlic and fry for 5 minutes.
3. Strain off any liquid.
4. Add vegetables and parsley to the mashed potato.
5. Season with salt and pepper.
6. Divide mixture into 8 portions and shape into rounds.
7. Coat with breadcrumbs. Grill or fry for two minutes on both
sides until golden.

Baked Stuffed Fish

Serve with vegetables of your choice, for example, chopped carrots, peas or sweetcorn

Ingredients
››8 small fillets of fish
››2 oz brown breadcrumbs
(2 slices)
››1 onion finely chopped
››pinch of salt if desired
››pepper
››1 tablespoon finely chopped
parsley (or 1 tablespoon
dried parsley) or ¼
teaspoon mixed herbs
››1 teaspoon of vegetable oil
››a little lemon juice
(or grated rind)

Method
1. Pre‑heat the oven to 180°C or 350°F or Gas Mark 4.
2. Clean and prepare fish. Dry in kitchen paper.
3. Mix breadcrumbs, chopped onion, parsley or mixed
herbs, salt and pepper, in a small bowl.
4. Heat oil and stir into crumb mixture. Finally
add a little lemon rind or juice.
5. Lay 4 fillets on a greased dish, skin side down and spoon
stuffing carefully onto each fillet. Flatten well down and
cover with the other four fillets. Cover with foil.
6. Bake for 20–30 minutes, depending on size and thickness of fish.
7. Lift fish carefully on to a warmed serving dish and
surround with cooked peas, lemon wedges and parsley.